"KB FIFTY "
10 KB SNATCH (L)
10 KB SNATCH (R)
10 KB CLEAN / PRESS (L)
10 KB CLEAN / PRESS (R)
5 ROUNDS FOR TIME
SEPTEMBER 29. 2008
"LOUDER THAN 10"
5 BALL SLAMS 25LBS
10 PUSH-UPS
15 KB SWINGS 50LBS
11 ROUNDS FOR TIME
TC BASKETBALL
"VOMIT COMET"
5 BALL SLAMS 25LBS
10 PUSH-UPS
15 KB SWINGS 50LBS
11 ROUNDS FOR TIME
TC BASKETBALL
"VOMIT COMET"
SEPTEMBER 26. 2008
"DAISY"
400M RUN W/ WEIGHT
25 SQUATS W/ WEIGHT
25 PUSH-UPS W/ WEIGHT
25 LUNGES EACH LEG W/ WEIGHT
25 SIT-UPS W/ WEIGHT
FOR TIME
M=45LBS, F=25LBS
AM WOD "CROSSFIT BASEBALL"
TC BASKETBALL
"THE FRESHMEN WALK"
400M RUN W/ WEIGHT
25 SQUATS W/ WEIGHT
25 PUSH-UPS W/ WEIGHT
25 LUNGES EACH LEG W/ WEIGHT
25 SIT-UPS W/ WEIGHT
FOR TIME
M=45LBS, F=25LBS
AM WOD "CROSSFIT BASEBALL"
TC BASKETBALL
"THE FRESHMEN WALK"
SEPTEMBER 25. 2008
"CROSSFIT BASEBALL" THANKS TO CROSSFIT OVERLOAD
1st BASE = 10 SQUATS
2nd BASE = 10 SIT-UPS
3rd BASE = 10 BURPEES
HOME = 10 REPS OF A RANDOM MOVEMENT
MAX ROUND IN 30 MINS
OR
"VOMIT COMET" THANKS TO GYMJONES
20 SQUAT AND PUSH PRESS 70LBS (SANDBAG OR TWO 35LBS KB)
15 KB SWINGS 50LBS
12 PULL-UPS
8 BURPEES
3 ROUNDS FOR TIME
TC BASKETBALL
"TREVOR"
TEAMS OF 3
ONLY 2 WORKING AT A TIME
1st BASE = 10 SQUATS
2nd BASE = 10 SIT-UPS
3rd BASE = 10 BURPEES
HOME = 10 REPS OF A RANDOM MOVEMENT
MAX ROUND IN 30 MINS
OR
"VOMIT COMET" THANKS TO GYMJONES
20 SQUAT AND PUSH PRESS 70LBS (SANDBAG OR TWO 35LBS KB)
15 KB SWINGS 50LBS
12 PULL-UPS
8 BURPEES
3 ROUNDS FOR TIME
TC BASKETBALL
"TREVOR"
TEAMS OF 3
ONLY 2 WORKING AT A TIME
SEPTEMBER 24. 2008
ANOTHER FUTURE CROSSFITER FROM
THE GLYNN FAMILY
8 YEAR OLD TREVOR
PRESIDENTIAL FITNESS CHALLENGE
9 PULL-UPS IN 1 MIN
48 SIT-UPS IN 1MIN
28 PUSH-UPS IN 1MIN
"TABATA SOMETHING DIFFERENT"
WORK RECOVERY
JUMP ROPE BAND CURLS
FAST STEP SQUAT AND HOLD
FLUTTER KICKS PLANKS
PUSH-UPS
WORK 20SEC, RECOVER 10SEC
8 ROUNDS TOTAL 4MIN PER EXERCISE
THE GLYNN FAMILY
8 YEAR OLD TREVOR
PRESIDENTIAL FITNESS CHALLENGE
9 PULL-UPS IN 1 MIN
48 SIT-UPS IN 1MIN
28 PUSH-UPS IN 1MIN
"TABATA SOMETHING DIFFERENT"
WORK RECOVERY
JUMP ROPE BAND CURLS
FAST STEP SQUAT AND HOLD
FLUTTER KICKS PLANKS
PUSH-UPS
WORK 20SEC, RECOVER 10SEC
8 ROUNDS TOTAL 4MIN PER EXERCISE
SEPTEMBER 23. 2008
"HELEN"
400M RUN
21 KB SWINGS
12 PULL-UPS
3 ROUNDS FOR TIME
TC BASKETBALL
24' BOX JUMPS, 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 24' BOX JUMPS
30 SEC AT EACH BOX FOR 5 MINS
30 SEC RECOVERY
30 SEC AT EACH BOX FOR 5 MINS
+
"DECK OF CARDS"
HEARTS = PUSH-UPS
DIAMONDS = BURPEES
SPADES = SIT-UPS
CLUBS = SQUATS
A's = SPRINTS
JOKERS = PLANKS
+
10 SPRINTS
50M FORWARD + 50 BACKWARDS = 1
GREAT WORKOUT THEY ALL GAVE 100%
400M RUN
21 KB SWINGS
12 PULL-UPS
3 ROUNDS FOR TIME
TC BASKETBALL
24' BOX JUMPS, 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 18' BOX JUMPS, 24' BOX JUMPS
6' STEP UPS (FAST), 24' BOX JUMPS
30 SEC AT EACH BOX FOR 5 MINS
30 SEC RECOVERY
30 SEC AT EACH BOX FOR 5 MINS
+
"DECK OF CARDS"
HEARTS = PUSH-UPS
DIAMONDS = BURPEES
SPADES = SIT-UPS
CLUBS = SQUATS
A's = SPRINTS
JOKERS = PLANKS
+
10 SPRINTS
50M FORWARD + 50 BACKWARDS = 1
GREAT WORKOUT THEY ALL GAVE 100%
SEPTEMBER 22. 2008
"DECK OF CARDS"
HARTS = PUSH-UPS
DIAMONDS = SQUATS
SPADES = KB SWINGS
CLUBS = SIT-UPS
A's = 200M RUN
JOKERS = FLUTTER KICKS
SUITS =10 REPS
# ON THE CARD = # OF REPS
TC BASKETBALL
"GRANT"
50 BOX JUMPS
50 SIT-UPS
50 KNEE JUMPS
50 THRUSTERS
50 BURPEES
50 V-UPS
2 ROUNDS
HARTS = PUSH-UPS
DIAMONDS = SQUATS
SPADES = KB SWINGS
CLUBS = SIT-UPS
A's = 200M RUN
JOKERS = FLUTTER KICKS
SUITS =10 REPS
# ON THE CARD = # OF REPS
TC BASKETBALL
"GRANT"
50 BOX JUMPS
50 SIT-UPS
50 KNEE JUMPS
50 THRUSTERS
50 BURPEES
50 V-UPS
2 ROUNDS
SEPTEMBER 20. 2008
"HEY SUPERMAN"
THRUSTERS (25LBS DB)
PUSH-UPS
PULL-UPS
SDHP (25LBS DB)
SIT-UPS
SQUATS
50, 35, 20 FOR TIME
THRUSTERS (25LBS DB)
PUSH-UPS
PULL-UPS
SDHP (25LBS DB)
SIT-UPS
SQUATS
50, 35, 20 FOR TIME
SEPTEMBER 19. 2008
"NASTY GIRL"
50 SQUATS
7 MUSCLE-UPS
10 HANG POWER CLEANS 135LBS
3 ROUNDS FOR TIME
OR
"DROP IN TENS"
TC BASKETBALL
"BASKETBALL DREAMS"
BURPEE / CHEST PASS (20LBS MB)
BOX JUMPS (24') W/ BAND
SQUAT HOLD / 1 ARM TOSS (10LBS MB)
STEP-UPS (18') W/ 15LBS DB
4 CORNERS W/ BAND
PUSH-UPS
FAST STEP (6') W/ BAND
SPIDER CRAWL
WORK 1MIN AT EACH STATION
1 MIN RECOVERY
4 ROUNDS
40 YARD SPRINTS 8 PER ROUND
SEPTEMBER 18. 2008
"THE FUTURE OF CROSSFIT"
6YEAR OLD TOBY
TAKES ON THE PRESIDENTIAL FITNESS CHALLENGE
PUSH-UPS 107
SIT-UPS 53
OUTSTANDING!!
"20MIN MED BALL"
5 WALL BALL
5 SIT-UPS W/ MB
5 MB CLEANS
5 LUNGES W/ MB
MAX ROUNDS IN 20 MINS
OR
"SQUAT TO CLIMB"
20 SQUATS
1 ROPE CLIMB
MAX ROUNDS IN 10 MINS
6YEAR OLD TOBY
TAKES ON THE PRESIDENTIAL FITNESS CHALLENGE
PUSH-UPS 107
SIT-UPS 53
OUTSTANDING!!
"20MIN MED BALL"
5 WALL BALL
5 SIT-UPS W/ MB
5 MB CLEANS
5 LUNGES W/ MB
MAX ROUNDS IN 20 MINS
OR
"SQUAT TO CLIMB"
20 SQUATS
1 ROPE CLIMB
MAX ROUNDS IN 10 MINS
SEPTEMBER 17. 2008
"TREVOR"
300 PULL-UPS
400PUSH-UPS
500 SIT-UPS
600 SQUATS
TEAM WOD
TEAMS OF 3
(MAX 2 WORKING AT A TIME)
FOR TIME
TC BASKETBALL
"DROP IN TENS"
SQUATS
KB SWINGS
PUSH-UPS
TUCK JUMPS
LUNGES
SIT-UPS
50, 40, 30, 20, 10
FOR TIME
300 PULL-UPS
400PUSH-UPS
500 SIT-UPS
600 SQUATS
TEAM WOD
TEAMS OF 3
(MAX 2 WORKING AT A TIME)
FOR TIME
TC BASKETBALL
"DROP IN TENS"
SQUATS
KB SWINGS
PUSH-UPS
TUCK JUMPS
LUNGES
SIT-UPS
50, 40, 30, 20, 10
FOR TIME
SEPTEMBER 16. 2008
"MOLASSES"
15, 12, 9
PUSH-UPS
DIPS
ROPE CLIMB (3, 2, 1)
WALLBALL
THEN
21, 15, 9
PULL-UPS
BACK EXT
SIT-UPS
BALL SLAMS
THEN
30, 20, 10
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES
FOR TIME
15, 12, 9
PUSH-UPS
DIPS
ROPE CLIMB (3, 2, 1)
WALLBALL
THEN
21, 15, 9
PULL-UPS
BACK EXT
SIT-UPS
BALL SLAMS
THEN
30, 20, 10
JUMP ROPE
BOX JUMPS
DB THRUSTERS
BURPEES
FOR TIME
SEPTEMBER 15. 2008
"RUNNING TABATA"
TABATA SQUAT
400M RUN
TABATA SIT-UP
400M RUN
TABATA PUSH-UP
400M RUN
TABATA FLUTTER KICKS
400M RUN
MAX REPS PER TABATA
TIME THE RUN
TABATA SQUAT
400M RUN
TABATA SIT-UP
400M RUN
TABATA PUSH-UP
400M RUN
TABATA FLUTTER KICKS
400M RUN
MAX REPS PER TABATA
TIME THE RUN
SEPTEMBER 13. 2008
"CLEAN UP"
10 MB CLEANS
10 RING PUSH-UPS
20 KTE
10 BOX JUMPS
10 PULL-UPS
20 SIT-UPS
5 ROUNDS FOR TIME
SOME MET "FRAN"
SEPTEMBER 11. 2008
“NEVER FORGET”
WARM UP
343 STEPS WITH FIRE EQUIPMENT
WORK OUT
BURPEE
PULLUPS
BOX JUMPS
KTE
KB SWINGS
PUSHUP
SQUAT
HSPU
BALL SLAMS
11 REPS 2 ROUNDS
FINISH WITH
2001M RUN
FOR TIME
343 STEPS FOR THE FIRE FIGHTERS THAT LOST THEIR LIVES ON 9/11/01
9 EXERSICES 11 REPS 2 ROUNDS
SEPTEMBER 10. 2008
"FRAN"
THRUSTERS 95LBS /65LBS
PULL-UPS
21, 15, 9
FOR TIME
TC BASKETBALL
"CROSSFIT BASEBALL"
1st BASE = 10 SQUATS
2nd BASE = 10 PUSH-UPS
3rd BASE =10 BURPEES
HOME = 10 REPS OF RANDOMLY SELECTED MOVEMENT
MAX ROUNDS IN 25 MIN
THRUSTERS 95LBS /65LBS
PULL-UPS
21, 15, 9
FOR TIME
TC BASKETBALL
"CROSSFIT BASEBALL"
1st BASE = 10 SQUATS
2nd BASE = 10 PUSH-UPS
3rd BASE =10 BURPEES
HOME = 10 REPS OF RANDOMLY SELECTED MOVEMENT
MAX ROUNDS IN 25 MIN
SEPTEMBER 9. 2008
5 PISTOL SQUATS (R)
5 PISTOL SQUATS (L)
5 PUSH-UPS LEGS ELEVATED
5 SIT-UPS
MAX ROUNDS IN 20 MIN
5 PISTOL SQUATS (L)
5 PUSH-UPS LEGS ELEVATED
5 SIT-UPS
MAX ROUNDS IN 20 MIN
SEPTEMBER 8. 2008
"G.U.S." GET UP & SQUAT
TURKISH GET-UP (R)
TURKISH GET-UP (L)
SIT-UPS
OHS
21, 15, 9 REPS
FORM TIME
TC BASKETBALL
"COUNT DOWN 2"
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
SPRINT 40M x2
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
TURKISH GET-UP (R)
TURKISH GET-UP (L)
SIT-UPS
OHS
21, 15, 9 REPS
FORM TIME
TC BASKETBALL
"COUNT DOWN 2"
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
SPRINT 40M x2
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
SEPTEMBER 6. 2008
"COUNT DOWN"
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
PULL-UPS
PUSH-UPS
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB
(L) = LEFT ARM
(R) = RIGHT ARM
KB THRUSTER (L)
KB SWING (L)
L LEG LUNGE W/ KB
KB SNATCH (L)
PULL-UPS
PUSH-UPS
KB SNATCH (R)
R LEG LUNGE W/ KB
KB SWING (R)
KB THRUSTER (R)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB
(L) = LEFT ARM
(R) = RIGHT ARM
SEPTEMBER 5. 2008
10 PUSH-UP CRAWL
20 BURPEES
30 LUNGES
40 FLUTTER KICKS
50 BOX JUMPS
40 FLUTTER KICKS
30 LUNGES
20 BURPEES
10 PUSH-UP CRAWL
100M SPRINTS X 5
FOR TIME
SPORTS WORX ATHLETE'S
TC BASKETBALL
ALL DID THE SAME
20 BURPEES
30 LUNGES
40 FLUTTER KICKS
50 BOX JUMPS
40 FLUTTER KICKS
30 LUNGES
20 BURPEES
10 PUSH-UP CRAWL
100M SPRINTS X 5
FOR TIME
SPORTS WORX ATHLETE'S
TC BASKETBALL
ALL DID THE SAME
SEPTEMBER 4. 2008
5 BACK EXT
10 BALL SLAMS
15 KB SWINGS
30 SIT-UPS
50 BOX JUMPS
30 SIT-UPS
15 KB SWINGS
10 BALL SLAMS
5 BACK EXT
400M RUN
FOR TIME
SPORTS WORX ATHLETES
"SMALL BEAR COMPLEX"
DEADLIFT
CLEAN
FRONT SQUAT
PUSH-PRESS
BACK SQUAT
PUSH-PRESS
5 REPS 3 ROUNDS
FRONT SQUATS 95LBS
DEALIFT 95LBS
OHS 65LBS
MAX REPS FOR EACH
TC BASKETBALL
"CRAZY LADY"
10 BALL SLAMS
15 KB SWINGS
30 SIT-UPS
50 BOX JUMPS
30 SIT-UPS
15 KB SWINGS
10 BALL SLAMS
5 BACK EXT
400M RUN
FOR TIME
SPORTS WORX ATHLETES
"SMALL BEAR COMPLEX"
DEADLIFT
CLEAN
FRONT SQUAT
PUSH-PRESS
BACK SQUAT
PUSH-PRESS
5 REPS 3 ROUNDS
FRONT SQUATS 95LBS
DEALIFT 95LBS
OHS 65LBS
MAX REPS FOR EACH
TC BASKETBALL
"CRAZY LADY"
SEPTEMBER 2. 2008
"FIGHT GONE BAD CHAMPIONSHIP ROUND"
BOX JUMPS
PUSH PRESS
SQUATS
SDHP
KB SWINGS
5 ROUNDS
WORK 1MIN EACH = 5 MINS
RECOVER 1 MIN
MAX REPS
BOX JUMPS
PUSH PRESS
SQUATS
SDHP
KB SWINGS
5 ROUNDS
WORK 1MIN EACH = 5 MINS
RECOVER 1 MIN
MAX REPS
AUGUST 31. 2008
"LITTLE BARBRA RUNNING"
100M RUN
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
3 ROUNDS FINISH WITH 100M RUN
FOR TIME
100M RUN
20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS
3 ROUNDS FINISH WITH 100M RUN
FOR TIME
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